Maltodextrin: see what it is for and how to take it

Today, people are looking for new ways to facilitate weight loss and muscle mass gain.

One of these forms is the use of food supplements, such as Maltodextrin, which is also known only as “malto”.


What is maltodextrin?

Maltodextrin is a carbohydrate formed from the breakdown of starch (which can be rice, corn, wheat or potatoes ).

This substance is sold, usually in powder form, and can also be found in gelatin capsules or coated tablets.

Its absorption by the organism is slow and constant. That’s because it contains polymers, which release glucose slowly into the blood during exercise.

In the body, glucose is broken down and turned into energy. Thus, by releasing glucose slowly into the bloodstream, Malto allows the energy not to be extinguished easily.

What is the difference between maltodextrin and dextrose?

Dextrose is a simple carbohydrate that has a lot of glucose and aims to provide energy.

This substance must be consumed after training, when the body needs carbohydrates to replenish the energy that was expended during the activity.

Maltodextrin is a complex carbohydrate , that is, it has several sugars such as fructose, maltose and dextrose.

In practice, dextrose is more easily absorbed by the body and depletes quickly, whereas maltodextrin releases more slowly, keeping the body’s energy supply for longer.

What is it for?

Maltodextrin is a carbohydrate widely used by athletes who want to improve performance in training (leaving the person less tired and allowing more activity). It can also be consumed by those who have difficulty gaining weight (such as children or underweight people).

This food supplement is indicated for those who practice intense sports, such as swimming, cycling or weight training .

How to take it: before or after training?

To know when Maltodextrin should be consumed, it is necessary to consider the reason. For example, if taken before training, it acts as a stimulant that provides energy and prevents tiredness . If consumption is post-workout, Malto acts to control blood glucose and muscle growth.

It is still possible that it is consumed during training, in order to maintain an energy source, which can prevent fatigue or hypoglycemia.

By choosing to consume this supplement before training, you prevent your muscles from getting tired so easily.

It is worth mentioning that the most suitable times for consumption are up to 30 minutes before training or up to 1 hour afterwards.

The ideal consumption is to take, on training days, 2 to 3 spoons diluted in water, juices or other drinks, or according to the package.

Is Maltodextrin Fattening?

Maltodextrin can get fat. This is because it is a carbohydrate and, in excess, can lead to weight gain. That is, if the consumption is greater than necessary for physical activity, the supplement can put on weight.

In addition, excessive consumption can lead to blood glucose spikes, which trigger the release of insulin by the body. This can cause hunger and cause the person to eat more.

Therefore, the correct thing to do is to consume Malto according to your type of training and his intensity.

What are the benefits?

Anything that is consumed in the wrong way can harm the body in the short, medium or long term, including food supplements (including Maltodextrin). Therefore, before consuming any product or modifying the diet, it is important to talk to a doctor (an) endocrinologist or nutritionist.

Maltodextrin has some benefits if taken correctly:

  • Avoids insulin spikes or drops during physical activity;
  • Provides energy;
  • It is easy to digest;
  • Prevents the increase of bad cholesterol (LDL) and triglycerides;

On the other hand, these same benefits can also be found in other more natural sources of carbohydrate, such as the various types of potatoes, cassava and bananas .

Its make bad?

But Maltodextrin can also bring some damage to health:

  • If it is taken in excess or if it is not burned, it can increase the body fat index;
  • It can facilitate the appearance of kidney problems, especially if the person already has a predisposition;
  • Used in excess, it can end up addicting the body, slowing it down to produce energy without the use of carbohydrates.

This carbohydrate also has some restrictions. Its use should be avoided by:

  • People who have diabetes or lack of glucose control;
  • People who have metabolic syndromes or difficulty digesting carbohydrates;
  • Obese or overweight people;
  • People who are allergic to corn or other cereals;

Brands and prices

Some of the brands of Maltodextrin are:

  • Maltodextrin Integralmedica which costs an average of R $ 23.67;
  • Maltodextrin Atlhetica Nutrition can be purchased for $ 18.90;
  • Maltodextrin Health Labs with an approximate price of R $ 14.08.

These average prices were researched at Consulta Remédios on 09/27/2019 and are subject to change.

Malto can be purchased at supplements and health food stores.

Maltodextrin has many benefits if taken correctly. To know which dose is ideal for you, the most recommended is to talk to a professional. The Healthy Minute has other information about supplementation . Check out our posts !!!